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To apply for 1-on-1 Online Coaching visit: https://www.iwannaburnfat.com/online-fitness-coaching/ ------------------------------------- So you have been training hard and watching your diet, but you just can’t seem to make meaningful fat loss progress. If you can relate to this, then you are watching the right video. Today, I will discuss a few subconscious fat loss mistakes that inhibit the fat loss progress of many people. With the use of current scientific literature and logic, I will show you how you can break through a fat loss plateau to achieve your physique goals. But before diving into strategies on how to break a fat loss plateau, let’s first get a clear idea of what a fat loss plateau actually is. Because oftentimes people actually are making good progress, but their unrealistic expectations make them think that they are doing something wrong. Like anything worth having, fat loss takes time. No matter what the internet claims, most people can’t expect to lose high amounts of weight like 20 lbs. in a month. You also don’t want to lose fat fast since you’ll feel low-energy and may lose muscle in the process. If you think you are making progress but it’s slow, in most cases I suggest to just keep up the good work. Because the slow progress adds up over time and the results you accumulate over a longer time period are also easier to sustain. But if after a month or so you don’t notice any difference in your body weight, how your clothes fit or how lean you look in progress pictures, then something needs to change. So the first fat loss mistake is subconsciously eating more than you think, which causes you to go out of a calorie deficit. This is probably the most common reason people struggle with fat loss. Based on research, most of us are not that good in estimating how much we actually eat. In one study, when asked to estimate their calorie-intake, obese individuals underreported their calorie-intake by several hundreds of calories per day. Other research performed on dietitians found that even trained nutrition professionals underreport their calorie-intake by roughly 220 calories per day. Something as simple as eating a handful of nuts twice in a day can add around 300 calories to your daily total. Not to mention when you go out to eat. 2018 research found that the average meal in a restaurant is 1200 calories. As you can see in the figure, depending on what type of cuisine the restaurant serves, the calories can even be higher than 1200. So if you eat out regularly, the calories you consume could be higher than what most people expect and this could impact your progress. The 2nd factor that can inhibit your fat loss progress is your activity outside of the gym. 2 individuals that are of the same body size and have the same training still can have a widely different daily energy expenditure. This is because of your non-exercise activity thermogenesis or NEAT. Something that you want to prevent from happening is that your NEAT decreases over time. Research shows that as you lose more fat, one of the metabolic adaptations that occur is that your spontaneous activity drops. This, in turn, slows down fat loss. Therefore, being more conscious of your non-training activity can help if you feel like your metabolism has slowed down. Examples of how you can do this include taking the stairs more often or going for more walks. The last reason you may not be losing fat is that you are not applying a diet break when you need it. Losing a lot of body fat is perceived as an indicator of low-energy availability by the body. So to prevent starvation, your body starts fighting against fat loss by decreasing your calorie expenditure and making you feel more hungry. A diet break is a tool you can use to manage these effects. During a diet break, you purposely go out of a calorie deficit and eat around maintenance calories. This provides a mental break from restricting calories and also prevents excessive metabolic slowdown. ------------------------------------- Scientific References: NEAT and Metabolic Adaptations Research: https://www.ncbi.nlm.nih.gov/pubmed/24571926 Calories Restaurant Meals: https://www.bmj.com/content/363/bmj.k4864 Underreporting Calories Research: https://www.ncbi.nlm.nih.gov/pubmed/20010905 http://www.ncbi.nlm.nih.gov/pubmed/12396160 ------------------------------------- MUSIC CREDIT: Music by Ryan Little - Lovesick. (Nomad's Heart) - https://thmatc.co/?l=3484FA7D

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Hey everyone, welcome back to my channel. Today, I want to share with you a simple home workout that helped me lose belly fat fast. This workout is easy to follow, requires minimal equipment, and can be done in the comfort of your own home. In this video, I'll be taking you through a step-by-step guide of the workout routine that helped me achieve my weight loss goals. You'll learn: - A series of effective exercises that target the core and burn belly fat - Tips on how to modify the exercises to suit your fitness level - A sample workout routine that you can follow along with - My personal experience with the workout and how it helped me lose belly fat fast So, if you're tired of feeling self-conscious about your belly fat and want to try a simple and effective home workout, then this video is for you. #BellyFatLoss #HomeWorkout #WeightLoss #FitnessMotivation #FlatTummy

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Are you ready for a full body intense TABATA HIIT?! I have 3 sets Tabata of 8 exercises with plank hold in between for you. It is good to know that the afterburn effect after a Tabata workout lasts for up to 24 hours! Make sure to make this workout as intense as it can be for you. Grab your mat and let's get ready to sweat! It is really important to make sure to maintain a proper form while exercising. Feel free to modify some exercises, or rest some more if you need to. HIIT Tabata Workout x3 Intervals: 20s On / 10s Rest Time - 20 Min No Equipment Let's get sweaty together!💦 Click here to support my channel, of course if you like my workouts!⬇️ https://buymeacoffee.com/miroskondov Follow me on Instagram⬇️ https://www.instagram.com/mirokondov Subscribe and share this workout to your friends!

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Can you build muscle and lose fat at the same time? Yes–and it’s known as body recomposition, where you build muscle and lose fat at the same time. However, recomp does come with a catch. We need to be at a calorie deficit in order to lose weight and strip off fat. But the drawback with being at a calorie deficit is that it severely compromises our ability to build muscle. However, this doesn’t mean it’s impossible to build muscle while losing fat, and in today's video I'll share 3 steps for how to build muscle and lose fat at the same time. The first thing you need to do for body recomposition is setup your diet. Eat at a very slight deficit of roughly 5% to a maximum of 20%. And aim for around a protein intake of around 1g/lb of your bodyweight. Then, fill the rest of your calories with carbs and fats. Next, to build muscle and lose fat at the same time, beyond training your muscles at an adequate volume, switch up your routine. For example, switching to a new training split, increasing or decreasing your muscle training frequency, and/or switching up some of your exercises or the manner in which you perform them. Next, we need to optimize our nutrient timing so to build muscle while losing fat. First, you need to ensure that you’re evenly spreading out your daily protein intake into about 3-5 meals throughout the day. Also aim to have adequate carbs and protein shortly before and after you train. When it comes to the question of ‘Can you build muscle and lose fat at the same time,’ the answer is yes, but you need to follow the action plan below: Step 1 (Set Up Nutrition): Eat just slightly below maintenance calories (~5-20% deficit, or ~100-500 calories below maintenance). Multiplying your bodyweight in lbs by ~14-16 can give you an estimate as to what your maintenance calories are. Ensure your protein intake is ~1g/lb of your bodyweight, and consider going above this if you’re relatively leaner (e.g. 15% body fat or below). Step 2 (Switch Up Training): Switch up your training routine. Still ensure that you’re training with the optimal muscle training frequency and weekly volume, but switch up your training to provide a new stimulus for growth. Step 3 (Optimize): Spread your daily protein intake fairly evenly into at least 3 meals per day, and ensure that you’re ingesting adequate pre AND post workout protein + carbs in a timely manner. Bonus Step (Measure): Track your bodyweight, circumference measurements, progress pictures, and strength in the gym. Use these to variables to gauge your progress. A body recomposition isn’t ideal for everyone, but in the cases I went through and with the protocol I previously outlined, it can be an effective way for you to shortcut your transformation. But, in the long run, you’ll likely eventually want to transition to a dedicated muscle building or fat loss period and prioritize one or the other. And for an all in one, step by step program that shows you not only how to successfully achieve a body recomposition, but also then shows you exactly what to do afterwards so that you can continue to strip off fat and build lean muscle as efficiently as possible with science, then simply take the analysis quiz below to discover which specific program is best for your body and where it’s currently at: https://builtwithscience.com/bws-free-fitness-quiz/gender?utm_source=Youtube&utm_medium=Video&utm_content=Description%20box&utm_campaign=%20lose%20fat%20and%20gain%20muscle%20at%20the%20same%20time%20May%2031%2F2020 Filmed by: Bruno Martin Del Campo Subscribe to my channel here: https://www.youtube.com/jeremyethier/?sub_confirmation=1 MUSIC: https://soundcloud.com/iamryanlittle FULL BODY WORKOUT ROUTINE: Full Body Workout A - https://www.youtube.com/watch?v=5JmWguyvu7Y Full Body Workout B - https://www.youtube.com/watch?v=MWcJuLKB7RY UPPER/LOWER BODY WORKOUT ROUTINE: Upper body workout - https://www.youtube.com/watch?v=acp77RhVzMM Lower body workout - https://www.youtube.com/watch?v=YPLopuFxz-0 PUSH PULL LEGS WORKOUT ROUTINE: Push workout - https://www.youtube.com/watch?v=FWDXsqHo14A Pull workout - https://www.youtube.com/watch?v=tPphF8gepd8 Legs workout - https://www.youtube.com/watch?v=Xg9B6pqHUQE

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